2014-06-30

MONDAY WORKOUT

Power 10 - 15 Minutes:

Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)

*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.


Then...


3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes

*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.

**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.

14 comments:

Emilie Goldsberry said...
This comment has been removed by the author.
Emilie Goldsberry said...

120# C&J
Rd 1- 2 rds even (75#)
Rd 2- 2 rds even
Rd 3- 1 rd + 5 thrusters (forearm brick wall!)

Anonymous said...

235# squat clean thruster

2 + 3 pu, 2, 2

Brendan

Jordan said...

225# squat clean/push jerk x2
1) 2 + 3 PU
2) 3
3) 2 + 5 HPC

Eldon said...

235 squat clean push jerk x2

1)3
2) 2 + 3 TH
3) 2

Sharon said...

83# C&J
53# 2 rds, 2 rds , 1 2/3 rds + 4 pu's

Anonymous said...

135# cj
2rnds +4hc
2rnds +5hc
2rnds +5hc @85#
Dave

Anonymous said...

165# cj
2 rd
1 rd + 1 pu
1 rd + 3 thrusters

Patrick

Lisa Dempsey said...

80# for strength work.
52# C&J
2 rds + 4; no band
2 rds + 5; red skinny band
2 rds +7 no band first rd; then red band for second rd.

Nice WOD.

Anonymous said...

185# cj
2 rd plus 9
2 rds plus 5
2 rds plus 5

Eric

Susannah Dunn said...

113# full squat clean and push jerk (both PRs!), 2 rds, 2 rds 2 cleans, 2 rounds

Carolyn said...

70# squat clean-push jerk
1 2/3, 1 2/3, 1 2/3 + 3

Rachel said...

113# C&J (both PRs)
2rds + 3 thrusters
2rds + 2 cleans
2rds even (68#, no band)

Brianne Kemp said...

125#
2, 1+1 Pull up, 1+4 Thrusters - 73#